Considering the US Center for Disease Control’s advice is a very good idea. Fat, although systematically proven useful to the human body, is not only a waste of food. When you’re fat, if very fat, you’re obese, and you do indeed have a disease. It can sneak right up on you like a homicidal lunatic. In spite of how you feel about yourself emotionally, you should really do your utmost to keep your weight from assuming immense proportions—or you’ll only be dooming yourself.
DO YOU REALLY WANT TO BE AN OBESE AMERICAN?
The USCDC estimates that six out of ten Americans are overweight to the extent that they can be considered to be nearly obese, and the obesity rate has doubled from 15% in the year 1980 to 30% in 2000. And one in 50 people being severely obese is only a conservative estimate. Now you know.
“Fat” may be in as far as emotionality goes, but it’s still a very effective method of accidental suicide. If the point is that you’re still a good person when you’re fat, why are you leaving your loved ones behind? Excess fat has been scientifically proven to lose you both your job and your life. Therefore, if you want to proceed for many more years to come, and if you love your own people enough, you should try to accommodate them to the extent that you and they want to go on living.
Obesity leads to death from diabetes, heart disease, strokes, cancer, osteoarthritis and physical injuries from the very fact that a fat person has more trouble getting around than a skinny or normally thin person does. Try bending over to pick up a pencil from the floor, and you will see what we mean by this. If you can’t even pick up that pencil from the floor, you’re in serious trouble. And if it’s very difficult to do it, what does that mean?
It means obesity has indeed reached epidemic proportions. We know this sounds like a pun and so funny, but it isn’t. Americans are growing larger according to a simple index which measures actual weight versus percentage of body fat. Scientists use a Body Mass Index, or BMI, to take lean body as well as fat body mass into account. A BMI of 25 or more is considered overweight and one of 30 or more reflects obesity. Having a BMI of 40 or greater is equivalent to having approximately 100 extra pounds of fat. Are you that overweight, or headed there? If so, it’s time to make that serious commitment to either stop “growing” -- to actually lose some of that body fat. Not overnight, but slowly.
DON’T KEEL OVER—TAKE YOU DOWN EASY
Why slowly? It has been shown time and time again that going on a “fad” diet, or looking for “overnight success” is like weekend warrior syndrome. There is a tendency for trying too hard too fast to either put excess weight on you, causing you to lose lean body fat and other needed body tissues, and/or leading you right back to the major health problems you are trying to avoid. So you don’t want to use any “quickie” methods at all. Not unless what you’re really planning on doing is giving up.
There is no such thing as a “quick fix” when it comes to obesity. You’re only handing out money to people to pretend to fix your problem, when there are real solutions that can be found through proper diet and exercise, namely maintenance programs that involve a gradual loss of weight combined with a gentle and building exercise program that will cause you to become thinner and more healthy through slow, scientifically researched and progressively easier exercise. You don’t need to show off; you need to win!
Further about what not to do: some researchers point to high fructose corn syrup, an inexpensive, way too commonly used sweetener, as a major culprit in the obesity epidemic. A terrific first step, if you’re a soda pop addict, is to see if you can cut back to about half the sodas you ordinarily drink. If you’re used to, say, downing an entire liter of soda per day, consider cutting that to half that amount and replacing the rest with good, pure water, bought from the store or gleaned from your own purifying system. You want to drink clean water, not the stuff that’s probably loaded with minerals that aren’t good for you from your tap water. Either buy water or find a purification method, and start replacing your soda pop with water.
Research shows that the more water you drink, the less hungry you feel. The US Department of Agriculture has performed studies that show you can almost get rid of that feeling of hunger when you are eating less food by drinking water. And further research has shown that the water, clean and pure as it is, will flush toxins and waste out of your body while you are losing weight. Isn’t feeling good while you’re losing weight the best possible way to go? Don’t you want to live on, for your family’s and friends’ sakes, and to feel completely better about yourself? Replace some of that soda pop and some of your food with water. It is a proven dietary tool.
A PROBLEM CALLED NOWADAYS
We have become an increasingly sedentary society, we Americans. More people work sit-down jobs and are car-dependant, which means less walking, and there’s a tendency when coming home from a hard day at a stress-ridden job to plop down mindlessly in front of the TV. It’s like giving up—it’s so seductive, and so easy to do. And now we have personal computers, which are so addictive it’s tempting to just sit there and “grow.”
It has been shown that habits like those outlined above, especially computer addiction, lead to patterns of behavior established early on in life. You need to get your kids away from the computer if they’re spending four or more hours per day on it, studies have shown. And it they’re slowly getting plumper and plumper while surfing, you need to get them to play outside. Have them join up for soccer practice before they become the “fat kid” and get picked on by the other kids, and not allowed to play with them.
YOUR OWN DIET AND WEIGHT LOSS PROGRAM
Most diets work for as long as the individual sticks to the diet. That’s why “diet” refers both to your food intake and to “going on one.” It’s what you need to eat for the rest of your life. And to lose weight, you must reduce the total calorie intake to a level below the number of calories that you burn, each and every day. There is considerably more to designing a good diet than simply reducing calories, however.
A total program, therefore, is one that would incorporate diet and exercise with supplements that will help improve metabolic control. When choosing a weight loss plan, it's important to seek out diets that preserve muscle mass. Crash dieting that induces "quick" weight loss generally promotes muscle and water loss and less fat loss. That’s why you should be unafraid to drink water; its loss is unimportant unless you grow seriously dehydrated, and you don’t really want too much water loss.
Fad dieting results in the "yo-yo" syndrome. When patients have gained their weight back, doctors have seen that they gained it as fat--not muscle. The best plan to follow is one that targets the change in body composition and preferentially enhances the lost of body fat rather than muscle mass. To some, this means low-carbohydrate diets, but unfortunately there is a tendency to start to treat “carbs” as something evil and think that you must avoid them at all cost. This is similar to the idea that fat in foods is evil and must be avoided at all costs. Neither case is true at all.
You need carbohydrates, proteins and fats in your diet in a correct proportion, with no one or any amount of the three of them out of balance. That’s right; you need to eat a balanced diet. Although you do need slightly less fat than the other two types of basic foods, depending on the nature of your lifestyle and exercise program, you don’t have to overemphasize one food group over another. This has been proven in case after case throughout all of human history. Generally, a rule of thumb is to cut back on all simple carbohydrates, such as table sugars and sweets, and eat more complex carbs such as fresh fruits and vegetables.
Eat your ice cream, but only about two cups worth at a time. You need minimal fat whether you’re trying to lose weight or not, but just cut the fat off your meat and eat lean meats. You don’t have to “go overboard” and remove all fats from your diet. Fat is absolutely necessary for the brain growth of children, and you may need it in your diet for very similar brain metabolism purposes. Also, a tip: avoid drinking soda pop in aluminum cans. Regarding your brain, this can be very bad for it, as the pop contains a lot of aluminum, and this has been shown in studies to be a potential cause of Alzheimer’s disease, way too early in life for it to be a mere coincidence.
And relax. You don’t need to “beat yourself up” for what you eat and don’t eat, or if you accidentally didn’t exercise for one single day.
SUPPLEMENTS ACCELERATE WEIGHT LOSS
What’s important to remember while going on your weight loss plan, using both dieting and exercising, is that muscle dictates your metabolism and high body fat slows metabolism. Preserving or even building a little more muscle can have dramatic effects on metabolism. There are many dietary supplements which can help enhance weight loss when a low-calorie diet and a decent, slowly accelerated exercise plan are both followed. Also, these supplements can help improve blood sugar control, metabolism and body composition. They may also help prevent long periods of no weight loss, or the “plateau effect,” that can be quite frustrating to you and can cause you to "fall off the wagon."
Believe it or not, we’re almost religiously talking “temptation” here. You need to watch what you’re eating as often as humanly possible. Take little breaks, eat your “bad foods,” but only about once per week. Do it to reward yourself for a long week of sticking to your diet and exercise program, and if you do fall of the bandwagon, don’t give yourself such “fun food” rewards at all. They’re harmless if you just consume them in very low quantities or even moderately, and can be a great reward if you’re sticking with your exercise plan and taking it well.
READY FOR SOME FANCY FOOTWORK?
According to current ongoing medical research in both the US and China, supplements may also help prevent weight gain with occasional "cheats"-- and that means occasional! The thermogenic effect of green tea (Camellia sinensis) was originally attributed to its caffeine content. However, green tea stimulates brown fat thermogenesis far greater than a comparable amount of pure caffeine. It appears that the catechin-polyphenols, in particular epigallocatechin gallate (EGCG), and caffeine that naturally occur in green tea work synergistically to stimulate thermogenesis and augment and prolong sympathetic stimulation of thermogenesis. It has been shown to increase 24-hour energy expenditure and fat oxidation (caffeine only increases metabolism during the time you take it).
Drinking one or two cups of green tea each day also has well documented anti-cancer effects, particularly with respect to the prostate, breast, uterus and ovary. Green tea is generally taken as a standardized extract in capsule or tablet form to provide 50 mg of caffeine and 90 mg of epigallocatechin gallate to be taken three times daily before meals. Although green tea contains a small amount of caffeine, it is generally not enough to create any adverse side effects. Drinking several glasses of green tea each day may yield a similar thermogenic effect to the supplement, although this has not been studied thus far. Coleus Forskohlii Coleus has a long history of use in Ayurvedic medicine. One of its active compounds is forskolin, which has been studied as a weight loss aid. Animal studies have shown that forskolin has anti-inflammatory and anticancer effects. Human studies have shown that forskolin may be effective for glaucoma (as eye drops) and may have other therapeutic effects. And finally, green tea is a great way to flush out your system, similar to simply drinking water. It’s a clean and effective tonic, and you can even drink it at night in a small amount before you go to bed. It will take away your “cravings” and promote a healthful night’s sleep.
LASTLY, A CRASH COURSE IN THE ETIOLOGY OF FAT
From Dr. Joseph Mercola, author of The Total Health Program:
• Obesity is a chronic condition that develops as a result of an interaction between a person's genetic makeup and their environment. How and why obesity occurs is not well understood; however, social, behavioral, cultural, psychological, metabolic, and genetic factors are involved. And yet, most of why a person is fat is up to that person.
• Among possible hormones involved, leptin, discovered in 1994, has received the most attention. Leptin appears to regulate adipose proliferation and modulate eating behavior. A 1999 study showed that subcutaneous therapy with recombinant leptin produced weight loss in both obese and lean subjects. Isn’t that exciting? Perhaps science will someday find an actual cure for the disease that is obesity!
• Heritability studies indicate that genetic factors may be responsible for up to 70% of the variation in people's weight. However, this is not technically proven as yet to be a genetic trait. Families which overeat tend to produce children who then overeat, and it may be socially caused. So consider your friends. You might want to join a club.
• Weight gain, in short, is almost entirely dependent on a person's energy intake being greater than his or her energy expenditure. One pound (0.45 kg) is equal to 3,500 calories. Therefore, a person consuming 500 calories more than he or she expends daily over a brief period of time will gain one pound per week. And the same is true the other way around. You can lose weight simply by reversing the process, but do take it easy as you keep going. You might want to consider cutting only 200 calories per day from your diet.
• A person's body weight tends to range within 10% of a set value. Weight alterations in either direction cause changes in energy expenditure that favor a return to the set point. You may have heard of this before; it’s what your body “wants” to weigh, and it may not be quite what you want to weight. This mechanism helps explain the terrible problem of recidivism following attempted weight loss. Recidivism means, once again, falling off the wagon.
Now that you see why you need to lose weight and that it is a tricky but doable uphill battle, are you ready to have a go at it for your own sweet sake, and that of your social network, your friends and family, your pets, and American happiness in general? Remember, fat can be “contagious.” People who look at fat people who are doing fine tend to think that they will be fine as fat people too, and such is not the case. For all we know, we eventually can’t do without any of us.
What if your life is like Jimmy Stewart’s in “It’s a Wonderful Life”? What if you died suddenly, and many people around you suddenly found you to be a significant loss? Not just your income, but because they truly and honestly love you? Obesity can lead to this exact problem. And the worst part is that it can come in the form of a long, slow, obnoxious, and nasty death, ruining your relationships even as you’re trying to make them, and eating away at the more guilt-ridden parts of you.
Thursday, November 30, 2006
Understanding Obesity How to Successfully Reduce Weight
THE CAUSES OF EXCESSIVE WEIGHT
If you eat more nutrients containing energy than you need for your daily activities, for the internal processes of your body, and for the burning process that maintains the body temperature, the excessive nutrients can be transformed to fat and stored in the fat depots in your body. The causes of this occurring, and thus of overweight, are one or more of these factors:
1. Consuming too much fat: Fat is the most energy-rich nutrient, and over-consume will cause the excessive fat consumed to be deposited in the body.
2. Consuming too much sugar, starch or other carbohydrates: Carbohydrates are also important energy sources. Over-consume of carbohydrates will cause the excess to be converted to fat and stored in the body.
3 Consuming too much alcohol: Also this substance contains energy, and excessive consume results in fat stored in your body.
4 Consuming too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.
5. Eating too much altogether: Perhaps your food is not fat- or sugar-laden, but you simply eat too much altogether. Also protein will be converted to fat if it is overconsumed.
6. Irregular eating, like eating much at one time, little at another time, wait long between some meals, consuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body.
7. A still sitting life with little exercise so that you burn little fat and sugar.
8. Boredom in your daily life: If you do not have much hobbies, or leisure activities, or isolate yourself from other people, you may suffer form boredom, and excessive eating may be your way of getting entertainment.
9. The body has some capacity of burning some extra amount of sugar or fat. This capacity may be decreased because of lack of vitamins and minerals, and because of an unsound diet.
10. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an unsound diet or lack of exercise.
ANALYZE YOUR OBESITY PROBLEMS
Before beginning your weight reduction program, go through all obesity causing factors listed above, to find out what factors contribute to your over-weight problem. Go down to details. For example: If you find you consume too much sugar, find out the exact food types contributing to your excessive sugar consume. Write everything down.
MAKE A PLAN
With the performed analysis in hand, make a plan for your weigh reduction. Decide a goal for your weight. Decide one or more measures for each component contributing to your problem. Write down your plan.
HOW TO REDUCE WEIGHT
In order to successfully loose weight, you must attack every component you have found to be a causing factor of your obesity problem. Here are the concrete measures you can use, and put into your plan:
1. Eat less fat
If you eat much fat, you must reduce the daily intake of fat, to do so:
* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.
* Cut away visible fat from meat or other food sources.
* Do not add much margarine, butter or oil to your food.
* When you fry something, try to use as little fatty smear in the pan as possible.
2. Eat less sugar
If you eat much sugar, reduce your daily intake of free sugar, or bounded sugar as in flour, potatoes and the like:
* Do not add much sugar to your food.
* You may also need to consume less bread, potatoes, peas and beans, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.
3. Avoid excessive alcohol consume
Alcohol contains energy, and will be transformed to fat, if you consume too much of it.
4. Avoid preprocessed food with added and often hidden fat or sugar
Some food contains a great amount of hidden fat or sugar, especially fast food, snacks or preprocessed food.
* Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, chocolate, ice-cream or fast-food.
* You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute control over the amount of fat and sugar in your dishes.
5. Eat less altogether, but do not starve yourself
Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, because the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.
* When trying to loose weight, you should reduce the total amount of the food you eat.
* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.
6. Eat regularly
Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.
* You should eat three or four meals each day.
* Each meal should contain the same moderate amount of sugar and fat.
* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or protein-rich seeds, and in every means be as nutritionally complete as possible.
7. Increase your daily physical activity
Physical activity increases fat burning and will help you control your appetite.
* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.
* Do also some exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.
8. Find some new hobby or interest
If you find yourself some new hobby or leisure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.
9. Eat healthy food to increase your fat burning capacity
It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passively burn fat:
* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamins minerals and anti-oxidants intact, and these are necessary for the fat burning abilities.
* Eat some raw fruit and vegetables to each meal, since these contain vitamins, minerals and anti-oxidants you need.
* You may benefit from supplements of vitamins, minerals, herbs, anti-oxidants, as these will make your body more capable of burning fat.
* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, and peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).
* Consume whole cereals or bread made from whole unrefined cereals.
* There are also natural products on the market you can use to increase your break down and burning of fat.
10. Bring your appetite under control
Many of the measures already listed, will also help you to control your appetite. If this still is difficult, this problem may be attacked by specific means:
* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your intestines. There are both natural medicines based on herbs, vitamins and minerals and pharmacological products to achieve this.
* Daily meditation can help to relax your mind and gain control.
* Psychological counseling may be necessary.
11. The ratio between fat and sugar in your diet
The total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better.
Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under control, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat altogether. You will always need some essential fatty acids in your diet.
If you eat more nutrients containing energy than you need for your daily activities, for the internal processes of your body, and for the burning process that maintains the body temperature, the excessive nutrients can be transformed to fat and stored in the fat depots in your body. The causes of this occurring, and thus of overweight, are one or more of these factors:
1. Consuming too much fat: Fat is the most energy-rich nutrient, and over-consume will cause the excessive fat consumed to be deposited in the body.
2. Consuming too much sugar, starch or other carbohydrates: Carbohydrates are also important energy sources. Over-consume of carbohydrates will cause the excess to be converted to fat and stored in the body.
3 Consuming too much alcohol: Also this substance contains energy, and excessive consume results in fat stored in your body.
4 Consuming too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.
5. Eating too much altogether: Perhaps your food is not fat- or sugar-laden, but you simply eat too much altogether. Also protein will be converted to fat if it is overconsumed.
6. Irregular eating, like eating much at one time, little at another time, wait long between some meals, consuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body.
7. A still sitting life with little exercise so that you burn little fat and sugar.
8. Boredom in your daily life: If you do not have much hobbies, or leisure activities, or isolate yourself from other people, you may suffer form boredom, and excessive eating may be your way of getting entertainment.
9. The body has some capacity of burning some extra amount of sugar or fat. This capacity may be decreased because of lack of vitamins and minerals, and because of an unsound diet.
10. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an unsound diet or lack of exercise.
ANALYZE YOUR OBESITY PROBLEMS
Before beginning your weight reduction program, go through all obesity causing factors listed above, to find out what factors contribute to your over-weight problem. Go down to details. For example: If you find you consume too much sugar, find out the exact food types contributing to your excessive sugar consume. Write everything down.
MAKE A PLAN
With the performed analysis in hand, make a plan for your weigh reduction. Decide a goal for your weight. Decide one or more measures for each component contributing to your problem. Write down your plan.
HOW TO REDUCE WEIGHT
In order to successfully loose weight, you must attack every component you have found to be a causing factor of your obesity problem. Here are the concrete measures you can use, and put into your plan:
1. Eat less fat
If you eat much fat, you must reduce the daily intake of fat, to do so:
* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.
* Cut away visible fat from meat or other food sources.
* Do not add much margarine, butter or oil to your food.
* When you fry something, try to use as little fatty smear in the pan as possible.
2. Eat less sugar
If you eat much sugar, reduce your daily intake of free sugar, or bounded sugar as in flour, potatoes and the like:
* Do not add much sugar to your food.
* You may also need to consume less bread, potatoes, peas and beans, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.
3. Avoid excessive alcohol consume
Alcohol contains energy, and will be transformed to fat, if you consume too much of it.
4. Avoid preprocessed food with added and often hidden fat or sugar
Some food contains a great amount of hidden fat or sugar, especially fast food, snacks or preprocessed food.
* Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, chocolate, ice-cream or fast-food.
* You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute control over the amount of fat and sugar in your dishes.
5. Eat less altogether, but do not starve yourself
Having reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, because the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.
* When trying to loose weight, you should reduce the total amount of the food you eat.
* However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim.
6. Eat regularly
Regular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology.
* You should eat three or four meals each day.
* Each meal should contain the same moderate amount of sugar and fat.
* Each meal should contain some protein sources like fish, meat, eggs, mushrooms or protein-rich seeds, and in every means be as nutritionally complete as possible.
7. Increase your daily physical activity
Physical activity increases fat burning and will help you control your appetite.
* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.
* Do also some exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.
8. Find some new hobby or interest
If you find yourself some new hobby or leisure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.
9. Eat healthy food to increase your fat burning capacity
It is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passively burn fat:
* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamins minerals and anti-oxidants intact, and these are necessary for the fat burning abilities.
* Eat some raw fruit and vegetables to each meal, since these contain vitamins, minerals and anti-oxidants you need.
* You may benefit from supplements of vitamins, minerals, herbs, anti-oxidants, as these will make your body more capable of burning fat.
* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, and peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).
* Consume whole cereals or bread made from whole unrefined cereals.
* There are also natural products on the market you can use to increase your break down and burning of fat.
10. Bring your appetite under control
Many of the measures already listed, will also help you to control your appetite. If this still is difficult, this problem may be attacked by specific means:
* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your intestines. There are both natural medicines based on herbs, vitamins and minerals and pharmacological products to achieve this.
* Daily meditation can help to relax your mind and gain control.
* Psychological counseling may be necessary.
11. The ratio between fat and sugar in your diet
The total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better.
Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under control, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat altogether. You will always need some essential fatty acids in your diet.
Reduce Weight without Side Effects
Obesity has become one of the major health problems all over the world. The problem has given rise to quick-fix slimming centres everywhere. Most of these centres lure the people by offering miracle solutions with medicines, super fat free diet, and new exercise gadgets. Most of their methods prove unscientific and dangerous. Their side effects can actually ruin your health instead of making you slim and healthy. Moreover after a short period you will again start gaining weight. The exercise which can be done at home is the best method and you can learn it easily. But never jump upon any exercise schedule with full force. Take it easy. Start with only a ten minutes schedule everyday (home exercise schedule) and then increase the time of the activities gradually. You can incorporate some outdoor activities in your exercise schedule.
1. Running at Slow Pace
Running is a good exercise for weight-reduction. You can go to a nearby park and enjoy running. You can burn more than 100 calories just in fifteen minutes.
2. Running at a Place
If you don’t want to go out you can get the same benefit at your home by running at a place. You can do it in any small corner of your house. You can also jump at a place to get the same benefit.
3. Lie Down and Cycle
It is the best exercise for your stomach and thighs. You can do this exercise by lying on bed and moving your legs like you are cycling.
4. Moving Arms Up and Down
Stand at a place. Move your arms to upward direction simultaneously moving your body up with the help of feet fingers. Then bring your arms down along with your body.
5. Body Movement to Different Directions
You can do this exercise by moving any part of your body specially arms and legs to different directions as seems easy to you. Never make any strenuous movements. Such simple movements give exercise to almost all the parts of your body.
6. Do Household Work
Doing the household work as much as you can will prove one of the best weight control method. You not only get a good exercise but also get a satisfaction of completing those works which needed your attention.
7. Use Stairs
For going up try to use stairs instead of escalators or elevators. Stairs may take more time but the exercise your body get will be immensely beneficial
8. Walk to Your Working Place
Try to walk to your working place. If it is very far try to park your vehicle somewhat away from your working place so that you may get opportunity to walk. Walk as much as possible. It is the easiest way to burn extra calories and get stamina. Brisk walking burns around 180 calories in half an hour.
9. Enjoy the Fun of Cycling
Instead of two-wheelers we need to popularize cycling again for shopping or covering short distances. It is a wonderful cardio activity. It burns between 100 to 200 calories just in fifteen minutes. If you hesitate to go out on cycle keep a cycling machine at home. It is equally beneficial. But you will surely miss fun of outdoor.
10. Start Lifting Weights
Young men love to lift weights and they mostly do it to build muscles. Just after six months training they find that they are looking more beautiful and healthy. But aged and physical weak persons must consult a physician before opting for hard exercise schedule. And most of the ladies don’t like any muscle building exercise.
1. Running at Slow Pace
Running is a good exercise for weight-reduction. You can go to a nearby park and enjoy running. You can burn more than 100 calories just in fifteen minutes.
2. Running at a Place
If you don’t want to go out you can get the same benefit at your home by running at a place. You can do it in any small corner of your house. You can also jump at a place to get the same benefit.
3. Lie Down and Cycle
It is the best exercise for your stomach and thighs. You can do this exercise by lying on bed and moving your legs like you are cycling.
4. Moving Arms Up and Down
Stand at a place. Move your arms to upward direction simultaneously moving your body up with the help of feet fingers. Then bring your arms down along with your body.
5. Body Movement to Different Directions
You can do this exercise by moving any part of your body specially arms and legs to different directions as seems easy to you. Never make any strenuous movements. Such simple movements give exercise to almost all the parts of your body.
6. Do Household Work
Doing the household work as much as you can will prove one of the best weight control method. You not only get a good exercise but also get a satisfaction of completing those works which needed your attention.
7. Use Stairs
For going up try to use stairs instead of escalators or elevators. Stairs may take more time but the exercise your body get will be immensely beneficial
8. Walk to Your Working Place
Try to walk to your working place. If it is very far try to park your vehicle somewhat away from your working place so that you may get opportunity to walk. Walk as much as possible. It is the easiest way to burn extra calories and get stamina. Brisk walking burns around 180 calories in half an hour.
9. Enjoy the Fun of Cycling
Instead of two-wheelers we need to popularize cycling again for shopping or covering short distances. It is a wonderful cardio activity. It burns between 100 to 200 calories just in fifteen minutes. If you hesitate to go out on cycle keep a cycling machine at home. It is equally beneficial. But you will surely miss fun of outdoor.
10. Start Lifting Weights
Young men love to lift weights and they mostly do it to build muscles. Just after six months training they find that they are looking more beautiful and healthy. But aged and physical weak persons must consult a physician before opting for hard exercise schedule. And most of the ladies don’t like any muscle building exercise.
Tonalin CLA Weight Loss Supplement
Tonalin CLA Weight Loss Supplement
CLA (conjugated linoleic acid) is derived from safflower oil. Research shows that CLA may play a role in reducing body fat and increasing muscle retention. Tonalin CLA is to be used in conjunction with a healthy calorie reduction and exercise program. Tonalin CLA is a safe, scientifically proven, effective nutritional supplement that contains no stimulants of any kind.
Tonalin CLA increases muscle growth, prevent muscle loss, which naturally may slim your body.
It may also lessen fat accumulation and also increase energy expenditure. The result is as you diet, you may drop a cloth size or two without the dreaded yo-yo effect of losing and regaining weight. It is because! You are reducing body fat, not water which is a more permanent, healthy loss.
It has been indicated by the clinical studies that Tonalin CLA may promote overall well being in other areas that are currently being studied worldwide. Animal studies shows that Tonalin CLA may enhance the immune system as well as aid in the maintenance of blood glucose and insulin levels.
Tonalin CLA Advantages
Reduce Body Fat
Increase Muscle retention
Tonalin CLA Cautions
Store in a cool dry place
Keep out of the reach of Children
CLA (conjugated linoleic acid) is derived from safflower oil. Research shows that CLA may play a role in reducing body fat and increasing muscle retention. Tonalin CLA is to be used in conjunction with a healthy calorie reduction and exercise program. Tonalin CLA is a safe, scientifically proven, effective nutritional supplement that contains no stimulants of any kind.
Tonalin CLA increases muscle growth, prevent muscle loss, which naturally may slim your body.
It may also lessen fat accumulation and also increase energy expenditure. The result is as you diet, you may drop a cloth size or two without the dreaded yo-yo effect of losing and regaining weight. It is because! You are reducing body fat, not water which is a more permanent, healthy loss.
It has been indicated by the clinical studies that Tonalin CLA may promote overall well being in other areas that are currently being studied worldwide. Animal studies shows that Tonalin CLA may enhance the immune system as well as aid in the maintenance of blood glucose and insulin levels.
Tonalin CLA Advantages
Reduce Body Fat
Increase Muscle retention
Tonalin CLA Cautions
Store in a cool dry place
Keep out of the reach of Children
Are you Starving to Lose Weight
It’s never too late to rethink on your diet plan and make fresh and realistic health resolutions. It is the right time to take stock of the situation. Ask yourself: Are we being fair to ourselves when we make these strict guidelines of diet and exercise? Most people recoil at the thought of dieting and exercising, especially on a cold winter morning. And for all those people who are fed up of diet dictums, the good news is that the best way to lose weight is not to diet or deprive yourself of all the good things in life. If this sounds too good to be true, wait till you try this:
Wellness - the latest buzzword to hit the health industry - is actually the best way forward. Most people who plan strict diets do it in the hope that after losing the extra kilos, they will look ravishing. But the truth is that lusterless sagging skin or loose abdominal muscles are not the result that people want. What we want is a happy, healthy, svelte figure munching an apple. But alas, that is not what we end up with very often. Therefore, after trying to lose weight for the nth time, it is now time to stop dieting forever and yet look slim.
Wellness is not only about losing weight, it is also about a positive mindset and transforming oneself into a holistically healthy person. This kind of a change in focus will not only result in weight loss but also give you great skin, good hair, a glowing persona and best of all, freedom from diets. Here is what the wellness and diet schedule entails:
o Understanding your food weaknesses and indulging in them two times a week.
o Maintaining a diet log book.
o Pick up a routine that you enjoy which is like an exercise: dancing, or walking the pet, floor exercises with music etc.
o Never deprive yourself. Always add new healthy habits to the current schedule, like having a yummy soup in the evening instead of tea and a scrumptious salad during lunch with olives, balsamic dressing and some greens and cheese cubes.
o Enjoy your meal. Many people who eat hurriedly always miss out on the flavors, do not feel satiated and end up compensating by overeating.
o And if all this does not convince you, count the number of times you have struggled through a diet program only to regain the weight with a few extra kilos.
o Looking at unhealthy habits and finding alternatives. For example, if you are prone to drinking too much of tea/coffee, substitute some for herbal teas which smell and taste good. If you eat too much of fried food, learn to make toasted snacks or baked snacks, and experiment with new roasted snacks.
o Do not starve or eat less. When we cut down on quantities, our emotional system retaliates, so the best option is to add healthy foods to the diet before cutting out on food suddenly.
Wellness - the latest buzzword to hit the health industry - is actually the best way forward. Most people who plan strict diets do it in the hope that after losing the extra kilos, they will look ravishing. But the truth is that lusterless sagging skin or loose abdominal muscles are not the result that people want. What we want is a happy, healthy, svelte figure munching an apple. But alas, that is not what we end up with very often. Therefore, after trying to lose weight for the nth time, it is now time to stop dieting forever and yet look slim.
Wellness is not only about losing weight, it is also about a positive mindset and transforming oneself into a holistically healthy person. This kind of a change in focus will not only result in weight loss but also give you great skin, good hair, a glowing persona and best of all, freedom from diets. Here is what the wellness and diet schedule entails:
o Understanding your food weaknesses and indulging in them two times a week.
o Maintaining a diet log book.
o Pick up a routine that you enjoy which is like an exercise: dancing, or walking the pet, floor exercises with music etc.
o Never deprive yourself. Always add new healthy habits to the current schedule, like having a yummy soup in the evening instead of tea and a scrumptious salad during lunch with olives, balsamic dressing and some greens and cheese cubes.
o Enjoy your meal. Many people who eat hurriedly always miss out on the flavors, do not feel satiated and end up compensating by overeating.
o And if all this does not convince you, count the number of times you have struggled through a diet program only to regain the weight with a few extra kilos.
o Looking at unhealthy habits and finding alternatives. For example, if you are prone to drinking too much of tea/coffee, substitute some for herbal teas which smell and taste good. If you eat too much of fried food, learn to make toasted snacks or baked snacks, and experiment with new roasted snacks.
o Do not starve or eat less. When we cut down on quantities, our emotional system retaliates, so the best option is to add healthy foods to the diet before cutting out on food suddenly.
How to lose weight permanently
Scientists and drug developers are still working on the most crucial epidemic called weight loss. Most of the people in USA are struggling to get rid from their obesity and sometimes depend on diet pills like Phentermine, Didrex, Adipex. But do these diet pills help to lose the body weight permanently? Actually these types of diet pills lose unwanted body fat for some time. Once we will stop taking the diet pills our body weight starts to creep up.
These diet pills do different tasks in our body. Some of these pills will curb our appetite and some are supposed to prevent our body from absorbing too much oil from our diet or restrict absorption of carbohydrate. But they all have one thing in common once we are off the pills, we will put on weight again. Therefore taking weight loss pills are only temporary solutions for reduction of our body fats.
For reducing weight loss permanently we need some other type of things and activities so that we get more muscle, changing in our diet and doing some exercise in a daily routine. First thing for control our weight is that we have require building more muscle. If our body will have more muscle then our body will burn more calories. Body fat increases due to more calories in our food and when extra calories are being burnt everyday, over a period of time, we are not required to depend upon any type of diet pills to burn our calories.
Secondly we will require changing our diet. In our daily diet we should eat our carbohydrates early in the day and restrict carbohydrates consumption later part of the day. This will help our body to regulate insulin level and reduce the chance of carbohydrates turning into fat. Also we should replaced our starchy carbohydrates and refined carbohydrates to high fiber and slow to digest carbs like brown bread and brown rice. The carbohydrates turn into body fat quickly if it digested too fast.
Third and most common thing is exercise. Exercise is very important and simple way to reduce our body weight. In our daily exercise we should include some activities like jogging, skipping and take part in sports games. By doing these types of activities in our daily routines we will definitely reduce our weight and also not required to take any kind of weight loss pills in future. Exercise is a simple way to burn our calories everyday in our life.
When these activities are part of our daily life, our body will burn extra calories regularly. After some times our body weight will reduce permanently and we will not able to depend upon temporary solutions like weight loss pills.
These diet pills do different tasks in our body. Some of these pills will curb our appetite and some are supposed to prevent our body from absorbing too much oil from our diet or restrict absorption of carbohydrate. But they all have one thing in common once we are off the pills, we will put on weight again. Therefore taking weight loss pills are only temporary solutions for reduction of our body fats.
For reducing weight loss permanently we need some other type of things and activities so that we get more muscle, changing in our diet and doing some exercise in a daily routine. First thing for control our weight is that we have require building more muscle. If our body will have more muscle then our body will burn more calories. Body fat increases due to more calories in our food and when extra calories are being burnt everyday, over a period of time, we are not required to depend upon any type of diet pills to burn our calories.
Secondly we will require changing our diet. In our daily diet we should eat our carbohydrates early in the day and restrict carbohydrates consumption later part of the day. This will help our body to regulate insulin level and reduce the chance of carbohydrates turning into fat. Also we should replaced our starchy carbohydrates and refined carbohydrates to high fiber and slow to digest carbs like brown bread and brown rice. The carbohydrates turn into body fat quickly if it digested too fast.
Third and most common thing is exercise. Exercise is very important and simple way to reduce our body weight. In our daily exercise we should include some activities like jogging, skipping and take part in sports games. By doing these types of activities in our daily routines we will definitely reduce our weight and also not required to take any kind of weight loss pills in future. Exercise is a simple way to burn our calories everyday in our life.
When these activities are part of our daily life, our body will burn extra calories regularly. After some times our body weight will reduce permanently and we will not able to depend upon temporary solutions like weight loss pills.
Don t Wait Lose Weight
Who doesn’t want to look slim and fit? Today’s fast paced life style demands a keen focus on the health front and fitness and diet programs have become an integral part of our daily routine. So if you have those extra pounds and want to get back into your beach wear do something about it!
Some chemical compounds when combined effectively with diet and exercise programs, under expert supervision, have resulted in more weight loss than programs which included only diet and exercise. Phentermine is one such compound which is used as a short term supplement to diet and exercise in the treatment of overweight people. It is a sympathomimetric amine, also known as anorectic drug, which stimulates the central nervous system resulting in decreased appetite.
This diet pill can be brought as tablets or extended-release capsules. A number of pharmacies are offering this drug on-line or via FedEx.
Phentermine should always be taken under expert medical supervision. Always consult your doctor about your medical history, major illnesses, dependency on drugs or alcohol, current usage of prescription or non-prescription medicines including antidepressants, vitamins and those for weight loss, hyperthyroidism, epilepsy, diabetes, pregnancy or breast feeding related issues before beginning on a course of Phentermine.
Do not take Phentermine if you suffer from heart disease, high blood pressure, arteriosclerosis, glaucoma or have taken a monoamine oxidase inhibitor (MAOI) such as isocarboxazid (Marplan), tranylcypromine (Parnate), or phenelzine (Nardil) in the last 14 days,
Exact dosage and period of consumption will depend upon factors mentioned above and your doctors advice. Never take a dose other than that prescribed by your doctor. Store the medication out of reach of children and at room temperature away from moisture and heat.
Phentermine can be habit-forming and discontinuation should be gradual with the dosage being tapered off over a period of time.
Phentermine is available with a prescription under the brand names Adipex and Fastin. Always request your doctor or pharmacist for more information about Phentermine that has been written for health professionals that you may read.
Even after all precautions, Phentermine may cause some side effects like allergic reaction, headache and stomach disorder. These will be person dependant and in all cases immediate medical assistance must be sought. If you are experiencing any of the side effects, avoid driving, operating machinery or performing hazardous activities.
Remember Phentermine when effectively combined with diet and exercise program can result in quick weight loss without side effects leading to a healthier and fitter body and you start getting those looks again.
Some chemical compounds when combined effectively with diet and exercise programs, under expert supervision, have resulted in more weight loss than programs which included only diet and exercise. Phentermine is one such compound which is used as a short term supplement to diet and exercise in the treatment of overweight people. It is a sympathomimetric amine, also known as anorectic drug, which stimulates the central nervous system resulting in decreased appetite.
This diet pill can be brought as tablets or extended-release capsules. A number of pharmacies are offering this drug on-line or via FedEx.
Phentermine should always be taken under expert medical supervision. Always consult your doctor about your medical history, major illnesses, dependency on drugs or alcohol, current usage of prescription or non-prescription medicines including antidepressants, vitamins and those for weight loss, hyperthyroidism, epilepsy, diabetes, pregnancy or breast feeding related issues before beginning on a course of Phentermine.
Do not take Phentermine if you suffer from heart disease, high blood pressure, arteriosclerosis, glaucoma or have taken a monoamine oxidase inhibitor (MAOI) such as isocarboxazid (Marplan), tranylcypromine (Parnate), or phenelzine (Nardil) in the last 14 days,
Exact dosage and period of consumption will depend upon factors mentioned above and your doctors advice. Never take a dose other than that prescribed by your doctor. Store the medication out of reach of children and at room temperature away from moisture and heat.
Phentermine can be habit-forming and discontinuation should be gradual with the dosage being tapered off over a period of time.
Phentermine is available with a prescription under the brand names Adipex and Fastin. Always request your doctor or pharmacist for more information about Phentermine that has been written for health professionals that you may read.
Even after all precautions, Phentermine may cause some side effects like allergic reaction, headache and stomach disorder. These will be person dependant and in all cases immediate medical assistance must be sought. If you are experiencing any of the side effects, avoid driving, operating machinery or performing hazardous activities.
Remember Phentermine when effectively combined with diet and exercise program can result in quick weight loss without side effects leading to a healthier and fitter body and you start getting those looks again.
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